Simple breathing practices, a calming bedtime mind game and a few small evening changes, taught step by step for women in their 40s and 50s. Every practice is labelled by how strong the research really is.
Instant PDF download · printable · created by breath & meditation teachers
A free taste of The Sandhya Hour. Try one real practice tonight. No sign-up needed.
Sandhya is the old Indian word for twilight, the "joining" of day and night. It was traditionally kept as a time to slow down, breathe and sit quietly. This guide turns that tradition into a modern routine.
Four gentle "lowerings" for the last 90 minutes of the day: light, food, heat and mind.
Long Exhale, Cyclic Sighing, Nadi Shodhana, Bhramari and Soft Ujjayi, each with teaching cues and safety notes.
A calm, cozy take on the "cognitive shuffle" technique, plus 3 easy in-bed stretches.
Busy-night minimums, a sample evening and a full Sandhya Hour schedule.
A 30-night tracker, weekly reflections and a page of notes to take to a doctor's visit.
Evidence ratings on everything, plus plain-English myth checks on popular internet claims.
No miracle promises. Every practice carries one of three labels.
Backed by clinical guidelines or many good-quality studies.
Encouraging early research, but more studies are needed.
Practised for centuries in yoga and meditation, with less formal research.
Instant digital downloads. Read on any phone, tablet or computer, or print at home.
Instant download after checkout
Instant download after checkout
Instant download after checkout
📖 Already have The Sandhya Hour? Readers can add the Kitchen guide + Audio Rituals together for $35. Email [email protected] with the subject "Complete my ritual".
The soft, gentle background music used under The Long Exhale and Bhramari tracks. The 3 AM Return is voice-only, for the quiet of the night.
Right after checkout you get a download link on screen and by email. The guides are PDF files and the audio tracks are MP3 files. Save them to your phone, tablet or computer and keep them forever.
No. Our guides are educational wellness content written by breath and meditation teachers, not doctors. They don't diagnose, treat or cure any condition. If sleep problems are long-lasting or affect your safety, please see a healthcare provider.
The core practices take 5 to 15 minutes. The guide includes "busy-night minimums" for evenings when you only have a few minutes.
Every practice is slow and gentle, and the guide includes safety notes for each one. Never force the breath. If you feel dizzy or uncomfortable, stop and breathe normally.
We offer a 30-day money-back guarantee. Email us within 30 days of purchase and we'll refund you. See our Refund Policy.
A small teaching team of certified breath and meditation teachers. We write every guide ourselves and reference the research behind each practice.
Questions about an order, a download or a practice? Write to us. We reply within 1 to 2 business days.